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A Low-Carb Guide for Beginners

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Finding out you have diabetes is normally a shock, accompanied by frustration from sometimes contradictory advice. But don't be alarmed; it can be treated. It does necessitate a slight change in diet and discipline, however, we can and will assist you with this. Once upon a time, we were all in the same boat!

Why Low-Carb?

'Managing diabetes' can mean different things to different people, but the goal for Type 2 diabetics should essentially be to get their blood sugar levels in the same range as non-diabetics. An HbA1c level of less than 42 mmol/mol qualifies (6.0 percent in the old measurement system). (Diabetes is defined as a blood sugar level of 48 mmol/mol or 6.5 percent or higher, whereas prediabetes is defined as a blood sugar level of 42-47 mmol/mol.)

The most important thing is to get blood sugar levels under control. This is necessary to prevent unpleasant complications from occurring if the disorder is left untreated and elevated blood sugar levels are allowed to persist.

An elevated blood glucose level is the most common symptom of diabetes. Although some drugs can help Type 2 diabetics lower their blood glucose levels, a reduction in the foods that cause them to rise in the first place is also important. This includes not just the obvious sugars found in cookies, chocolate, cakes, biscuits, breakfast cereals, and other foods, but also the majority of carbohydrates.

Carbohydrates metabolize rapidly to sugar in the body (some take a little longer than others), so they behave similarly to sugar in diabetics. It's best to avoid starchy carbs like bread, potatoes, pasta, and rice as much as possible, even 'wholemeal' or so-called 'organic' carbs. 


It is highly advised that you have a test meter in order to learn what foods you can and cannot handle (not usually prescribed for T2s). You can use this to monitor your blood glucose levels before and after meals and see what causes you to ‘spike.' Again, these can run counter to clinical advice, which frequently dismisses research as a waste of time. But how are you supposed to learn otherwise? 

What does it mean to eat a low-carb diet?

A low-carb diet does not have to be low in all carbohydrate foods; it only has to be low in those that cause blood glucose and insulin levels to spike. In general, the diet consists of raw, unprocessed foods that are close to those consumed in communities where diabetes and heart disease are uncommon.

So you what can eat/drink:

  • Meat, fish, eggs, butter, cheese, simple Greek yogurt, and cream
  • Tofu and TVP are examples of vegetarian protein.
  • As a snack, try above-ground green vegetables, onions, avocados, and nuts.
  • In moderation, berry fruits (blueberries, raspberries, blackberries, strawberries)
  • Small quantities of dark chocolate on occasion (85 percent cocoa or more)
  • Coffee and tea (try with cream instead of milk)
  • Plenty of water.
  • In moderation, red wine, dry white wine, champagne, and spirits

You should also avoid:

  • Soft drinks, candy, juice, sports drinks, cookies, cakes, buns, pastries, ice cream, and breakfast cereals are all high in sugar. Sweeteners can also be avoided.
  • Bread, pasta, rice, potatoes, chips, crisps, porridge, muesli, refined wheat foods, and so on are all sources of starch. It's just that 'whole grain goods' aren't as bad. Moderate amounts of root vegetables (carrots, parsnips) can be appropriate (unless you're on a very low-carb diet).
  • Margarine is an industrially produced butter with an abnormally high Omega-6 fat content. Has no health benefits and is unpleasant to eat. Asthma, allergies, and other inflammatory diseases are statistically related.
  • Fruit, especially tropical fruits, are high in sugar. At most, eat once in a while. Treat tropical fruit as if it were a natural sweetener. Apples and pears have different effects on different people.
  • Beer is bread in a glass. Carbs that are quickly absorbed.
  • Cocktails with sugary mixers, sweet white wine

Eventually, carbohydrates have a strong impact on blood glucose levels, protein has a smaller impact, and fats have little or no impact.

Also, the most important thing in a diet and a healthy lifestyle is to lead an active lifestyle. This has a positive effect not only on your body look but also on your overall well-being. Dexcom g6 adhesive patches protect your sensor every day!

Inspired by: diabetes community uk